Next Saturday, March 7th at Howl at The Moon from 7pm until we shut the place down!!! Ladies Night Out is coming up and I

WARM UP 200m Run Plyos SKILL Muscle Up Progressions (15min) WOD Max Effort Everything 45s on/15s rest 4x at each station 1) Push ups/ Slam

Coach Nick still has a few spots available for his Advanced Barbell Courses (Level 1) that are Mon/Wed at 6:30am and Tues/Thurs at 12pm.  Email

Every year CrossFit HQ hosts a worldwide online competition that eventually leads to the CrossFit Games which most of you have seen on television.  For

WARM UP Plyos Burgener Warm-Up WOD 21-15-9 Deadlift HSPU OHSQ Rx (95/65) Rx+ (115/75) Rx++ (135/95) MOBILITY Post-WOD Shoulder Mobility

Coach Nick is opening up 2 sessions this time around for his barbell courses.  Times and start dates are as follow: Level 1 – Monday/Wednesday

Attention EVENING ATHLETES:  Please be aware of where you are parking when you come to the gym.  One of the businesses down the way mentioned

We Are Change Athletes! The We Are Change Dare #3 is to complete the 33 burpee test. That means you will complete 33 burpees as

WARM UP 500m Row 3 Rounds of Cindy STRENGTH 3 Sets: 10 Bent Over Row 20 Banded Starfish (2:00 Rest) WOD 20 Min AMRAP: 400m

WARM UP 400m Run 2 Rounds: 15 Good Mornings 15 Air Squats 10 Pushups 10 Jump Squats :30 Bar Hang ENDURANCE Partner 1: 200m Run